Good cholesterol is known as HDL or high-density lipoprotein. It’s also sometimes called “healthy” cholesterol because it has many positive benefits for your body. High levels of good cholesterol help protect you from heart disease, reduce your risk of stroke, and even lower your blood pressure by keeping blood vessels flexible and unclogged. Reducing the amount of bad cholesterol in your diet is important, but so is increasing the intake of good cholesterol. Luckily, there are plenty of foods that can help boost your HDL levels while lowering LDL (the bad kind). Read on to learn more and get some great ideas for boosting your good cholesterol naturally.
Eggs
One of the best foods for boosting your good cholesterol is eggs. They are a great source of protein and are very affordable. But, that’s not all. Eggs also contain lutein, zeaxanthin, and carotenoids that help protect your eyes from damage and degeneration as you age. Eating a couple of eggs every day will help lower your LDL cholesterol and increase your HDL cholesterol. In one study, people who ate two eggs a day were able to increase their HDL cholesterol by 9% after six weeks. So, if you’re looking to boost your good cholesterol naturally, adding eggs to your diet is a great place to start.
Salmon
Salmon is full of healthy fats and protein, making it a great source of good cholesterol. Salmon also contains omega-3 fatty acids, which are great for your heart and overall health. These fatty acids are known for lowering blood pressure, improving blood flow and reducing blood clotting. All of these factors help reduce your risk of heart disease. Omega-3 fatty acids can also help you lower your triglycerides and raise your good cholesterol while lowering your bad cholesterol. If you are looking to boost your good cholesterol naturally, salmon is a great food to add to your diet.
Walnuts
Another great food for boosting your good cholesterol is walnuts. Walnuts are a great source of omega-3 fatty acids and antioxidants, making them a super healthy snack. Eating walnuts regularly has been shown to lower LDL cholesterol and increase HDL cholesterol. Walnuts also contain a high amount of fiber, which helps keep you full and can help reduce the risk of heart disease.
Beans
Beans are a great source of fiber, protein and other healthy nutrients. Because of this, they have been shown to significantly lower LDL cholesterol and increase HDL cholesterol. One cup of black beans, for example, contains about a quarter of your daily value for fiber and protein. Eating beans regularly can help prevent heart disease and other inflammatory conditions, making them a super healthy addition to your diet.
Dark Leafy Greens
Dark leafy greens like kale, spinach and collards are great for boosting your good cholesterol. Along with other healthy nutrients, dark leafy greens are full of fiber, which helps lower LDL cholesterol and boost your HDL. The recommended amount of fiber for adults is about 25 grams a day. One serving of dark leafy greens, like spinach, contains about two grams of fiber.
Oats and Oat Flour
Oats are a great food for boosting your good cholesterol. Oats are high in fiber and beta-glucan, both of which help lower LDL cholesterol and boost your HDL. Oat flour is also a good source of fiber, protein and other nutrients. Oat flour is especially helpful for those who are watching their blood sugar. Oat flour helps slow down the rise in blood sugar that comes from eating other types of flour.
Dark Chocolate
Who would have thought that eating dark chocolate would be good for your heart? Dark chocolate contains flavanols, which help reduce LDL cholesterol and raise HDL levels. Eating about half a cup of dark chocolate every day has been shown to significantly boost your HDL cholesterol. So, if you are trying to boost your good cholesterol, indulge in a little dark chocolate now and then.
Conclusion
Good cholesterol is extremely important for your health. Eating a diet that boosts your good cholesterol can help prevent heart disease and other diseases of the arteries. Eating a diet that is high in fiber, low in cholesterol and rich in protein can be a great way to boost your good cholesterol. And, luckily, there are plenty of delicious foods that can help. These range from salmon to eggs, and beans to oats. And, even dark chocolate makes the list. So, if you’re looking to increase your good cholesterol, try adding these foods to your diet. You’ll be sure to notice the positive effects it has on your health.
